Warm up

5 rounds, EACH for for time of:
K2Es, 7 reps
Sandbag Hang Power Clean, 7 reps
Burpee pull-up, 7 reps
double under, 14 reps
Time: 18:23.6

7 minute AMRAP of:

3 Clean and jerk 95lb
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

I knew this one would be tough for me. 95lbs is HEAVY! And toes to bars are my nemesis. Finally got my 1st hanging toes to bar on Monday. Goal was to get to the 6 toes to bar. And instead I got through the 9's for clean and jerk and snuck in one more toes to bar. Only one no rep (toes to bar) but had to take a lot of mini breaks b/c each and every rep took all my strength! Proud of the performance. But, also, excited to get better!

7 minute AMRAP of:

Clean and Jerk (135#/95#) / T2B Ladder (3,6,9,12,15,18, etc.)

(MOD: 65#)

95# is outta my league. My C&J 1RM is 75# and my last Grace was at 60#, so I went for 65#. Got through the 12's and 11 of the cleans in the 15 set. Though in hindsight I did 13.2 at 75#, so I probably should've done that weight lol. Oh well, next time do 75#!

· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run

Strength - Build to a heavy triple Clean & Jerk in 10 minutes.

WOD:
Proceed through the following sequence until time runs out:

On the 1st minute do 2 Air Squats and 2 Push-ups.
On the 2nd minute do 4 Air Squats and 4 Push-ups.
On the 3rd minute do 6 Air Squats and 6 Push-ups.
. . . until you cannot complete the reps in the minute.

135 (maybe 155)

WOD 11rds

15x Thrusters (75 pounds)
15x chin ups

Baseline: Pre-SOP and box breathing,then ROM Drills.
20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
8, 6, 7 pull ups

Complete as many reps as possible in 12 minutes following the rep scheme below:
Sandbag Clean 3 reps
3 Toes-to-bar
3 ring dips
3 double under
Sandbag Clean 6 reps
6 Toes-to-bar
6 ring dips
6 double under
Sandbag Clean 9 reps
9 Toes-to-bar
9 ring dips
9 double under
Sandbag Clean 12 reps
12 Toes-to-bar
12 ring dips
12 double under
Sandbag Clean 15 reps
15 Toes-to-bar
15 ring dips
15 double under
Sandbag Clean 18 reps
18 Toes-to-bar
18 ring dips
18 double under

12 clean, 6 T2B

AMRAP in 7 Minutes:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
15 Clean & Jerks
15 Toes to Bar…

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

12 Clean and Jerks + 10 Toes to bar Rx

Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.